Diabetes Quick Fix: Sloppy Joes

Sloppy Joes, ground meat in tomato sauce served over bread has been an American favorite for over half a century.

There are many claims to the origins of Sloppy Joes, one of America’s favorite meals. My favorite story is that Sloppy Joe’s Restaurant in Key West took the Cuban stewed ground meat dish, Picadillo, which is traditionally served with rice or potatoes, and served it over 2 halves of Cuban bread and called it a Sloppy Joe.

HELPFUL HINTS:

Ground buffalo can be used.

Look for a tomato sauce that is low in salt and does not have added sugar.

COUNTDOWN:

Preheat oven to 350 degrees for bread.

Start sauce.

Toast bread in oven.

Complete sauce.

Make salad.

SHOPPING LIST:

To buy: 1 yellow onion, 1 green bell pepper, 1 head Romaine lettuce, 1 large tomato 3/4 pound 95 percent lean ground beef, 1 can no-sugar-added tomato sauce, 1 mall bottle Worcestershire sauce, 1 bottle distilled white vinegar, 1 whole wheat Kaiser roll, 1 can vegetable oil spray and 1 bottle reduced-fat oil and vinegar dressing.

Staples: canola oil, garlic, salt and black peppercorns.

Sloppy Joes

Recipe by Linda Gassenheimer

1 teaspoon canola oil

1 cup diced yellow onion

2 garlic cloves, crushed

1 cup diced green bell pepper

3/4-pound 95 percent lean ground beef

1 3/4-cups low-sodium, no-sugar-added canned tomato sauce*

2 tablespoons reduced-sodium Worcestershire sauce

2 tablespoons distilled white vinegar

1/8 teaspoon salt

1/8 teaspoons freshly ground black pepper

1 whole wheat Kaiser roll (2 ounces)

Vegetable oil spray

Preheat oven to 350 degrees. Heat the oil in a large nonstick skillet over medium-high heat and add the onions. Sauté until the onions are golden, but not black, about 3 minutes. Add the garlic and green pepper and sauté 5 minutes. Add the ground beef and break it up into small pieces with the cooking spoon as it browns. Lower the heat to medium and add the tomato sauce and mix well. Add the Worcestershire and vinegar and cook gently, stirring occasionally, until the meat is cooked through, and flavors blended, about 15 minutes. Sprinkle with salt and pepper.

Cut roll in half to make two rolls. Then cut the two in half lengthwise. Spray the cut sides with vegetable oil spray. Place in the oven for 5 minutes or until golden. Remove and place one roll on each plate, cut sides up.

When the sauce is finished, taste for seasoning. Add more vinegar and Worcestershire sauce, if necessary. Spoon sauce over rolls and serve as an open sandwich.

Yield 2 servings.

Salad

1/4 head romaine lettuce (about 4 cups)

1 large tomato, cut into wedges

4 tablespoons reduced-fat oil and vinegar dressing

Cut lettuce into bite-size pieces. Place in a bowl with the tomatoes and toss with dressing.

Yield 2 servings.

*Look for low-sodium tomato sauce, containing per cup (8 ounces): 103 calories, 0.5 g fat, 21.3 g carbohydrate, 21 mg sodium

Per serving for entire meal:

Total Calories 583, Total Fat 15.3 g, Saturated Fat 4.7 g, Monounsaturated Fat 6.6 g, Sodium 575 mg, Cholesterol 110 mg, Total Carbohydrate 60.7 g, Fiber12.4 g, Sugars 24.6 g, Protein 46.7 g, Potassium 2229 mg, Phosphorus 630 mg

Exchanges: 2 starch, 6 nonstarchy vegetable, 4 lean protein 2 fat